Sweet corn is one of those foods that nutritionists disagree on. With a glycemic index of 52, it’s only one point higher than a banana and less than pineapple. Harvard scientists go so far as to call it the worst vegetable and state that it will make you gain weight. Others vehemently disagree and claim it’s excellent for your health. Some say it will spike blood sugar levels; some say its fiber helps blood sugar stay even. The fact of the matter, all bodies are different. If you have blood sugar concerns, speak to a health care professional about your diet and what foods you should enjoy.

The vital thing to recognize is that corn isn’t a vegetable; it’s a grain. Like many whole grains, corn has a healthy about to fiber in addition to carbohydrates. A medium ear of corn has 88 calories, two grams of fiber, 3.3 grams of protein and 19 grams of carbs. It also has vitamin C, niacin, magnesium, folate and potassium. Corn is rich in lutein and zeaxanthin, phytochemicals that promote healthy vision. It has insoluble fiber in that feeds good bacteria in the gut and aids in digestion. It also has a good amount of B vitamins and iron. High in antioxidants, corn can fight off free radicals that might otherwise cause health problems. Corn isn’t just sugar as many people believe.

If you are concerned about GMOs, relax. There are 142 kinds of genetically modified corn. But, most GMO corn is used for chips, corn syrup, corn oil, ethanol, livestock feed and breakfast cereal. If you are still concerned, organic produce is widely available in most supermarkets.

Like most other foods, corn has its ups and downs, while a medium ear of corn has 19 grams of carbs, that’s only half a cup of corn. It is very possible that, when removed from the cob, you may eat far more than that. Overeating any kind of food can be unhealthy. Enjoying a little fresh corn in a salad this summer might be beneficial for you!